Movement · Strong Bones
Standing Dumbbell 'W' External Rotation
The Work · Move 10 of 15
Starting position
Stand tall, a very light dumbbell in each hand, elbows bent to 90 degrees at shoulder height in a ‘W,’ palms facing you.
8–10 reps
Breath — Inhale to prepare · Exhale to execute
How to do it
Keeping your elbows fixed, rotate your forearms back until your knuckles face the wall behind you, squeezing your shoulder blades at the end. Return with control.
Keep in mind
Pin your shoulder blades down and back before you start — don’t shrug toward your ears.
Every move: lightly lift your pelvic floor — a gentle lift, never a clench — and breathe slow and full (hold the stretches for about 5 easy breaths, at least 30 seconds). New to the lift? →